Advanced 24-7 Fat Loss Workouts

Main Program - Phase 1 - Day 1 - Workout A

• Do 1 warm-up set with 50% of regular weight for exercises 1A-1C.

1A) DB Reverse Lunge – 8 reps per side (2-0-1)
B) DB Chest Press – 8 reps (3-0-1)
C) DB Row -8 reps per side (2-0-1)
D) Stability Ball Rollout – 12 reps (3-0-1)

• Perform the above circuit with no rest between exercises. Rest 1 minute after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between each. After completing all rounds rest 1 minute and move on to below circuit.

2A) DB Squat – 30 seconds
2B) Close-Grip Push-up  -30 seconds
2C) DB RDL – 30 seconds
2D) 1-Arm DB Squat & Press – 30 seconds per side

• Perform the above circuit with no rest between exercises. Rest 1 minute after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between each. After completing all rounds rest 1 minute and move on to below circuit.

3A) Burpees -30 seconds
3B) Total Body Extension – 30 seconds
3C) Jumping Jacks – 30 seconds

• Perform the above circuit with no rest between exercises. Rest 30 seconds after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 30 seconds between each. End workout.

Stretching

NOTE: For a full description of how to perform any exercise in this workout, please see the 24/7 Fat Loss Exercise Library Manual  included in the The Complete 8-Week 24/7 Fat Loss System.

Click here to download your complete copy of 24/7 Fat Loss for $30 Off & For TODAY (Wednesday) ONLY you can get The 4-Day Diet for FREE! 

As we learned yesterday, total testosterone levels in males (depending on testing method) should be 270-1,100 nanograms/deciliter.  Testosterone is a powerful and natural anabolic steroid hormone that is tremendously beneficial.  Despite the negative media attention, the circulation of false information and the focus of “illegal anabolic steroids,” natural testosterone enhancement is and must always be the primary goal of any every athlete/bodybuilder looking to maximize health, improve performance and build a championship body.

While testosterone production is genetically regulated and genetically determined, and while genetic coding is not yet within our ability to manipulate and control, we do have the ability to influence genetic expression and, therefore testosterone production by manipulating three factors: exercise, nutrition and supplementation.

Many endocrine doctors recommend having your testosterone levels checked immediately if you have reduced levels of sexual desire, which eventually leads you to your doctor with a telltale complaint, “I can’t get an erection.”  If you have borderline testosterone scores, it’s advisable to raise your levels with exercise, fat loss, stress-control, nutrition and sleep before considering hormone therapy.  The sooner you start working on maintaining on higher levels in your 20s and 30s, the better chances you’ll have higher levels later on. Let’s examine ten tips to get your juice up – safely.

1. Eat Pro-Testosterone Foods

To boost testosterone levels, it’s first critical to eat foods rich in the mineral zinc. Zinc has been called “the man mineral” for a reason – it makes or breaks your testosterone production.  In addition to being zinc-rich and pro-testosterone, some of the foods listed – specifically beef – are rich in B-vitamins and growth factors that promote anabolism, while others like nuts and seeds contain beneficial fats and even have anti-inflammatory enzymes that limit exercise-induced inflammation damage and promote rapid exercise recovery and muscle growth.  Here are your top pro-testosterone foods: oysters, chicken, beef shank, pork chops, plain low-fat yogurt, wheat bran, wholemeal bread, cashew nuts, pumpkin seeds and baked beans.

2. Consume Cruciferous Vegetables Like…

Broccoli, cabbage, brussels sprouts, cauliflower, bok choy and kale, which may boost testosterone levels. These foods are high in the chemical Indole-3-Carbinol.  Scientific research shows that I3C acts on the testosterone metabolizing enzyme and is converted into the chemical 3,3-diindolyl methane (DIM).  it’s thought that I3c and DIM may favorably impact testosterone profile by by hydroxylating estrone into 2-hydroxyestrone and 2-methoxyestrone.  Both of these are supposed to weaken and excrete estrogen from the body via the urinary tract.  Even if they don’t exert positive testosterone effects, the antioxidant power of these foods is likely to contribute to muscle growth – so eat these vegetables anyways.

3. Join The  Mediterranean Club 

If you had to rank the the world’s populations in terms of pure hairy-chested maniliness, chances are the Greeks, Sicilians, and  Cypriots would rank in the top.

So it should be no surprise that an eating plan similar to the classic Mediterranean diet, deriving about 25-40 percent of its calories from fat, is optimal for increasing for maintain your testosterone levels.

Cholesterol is the building the block of testosterone, so it makes sense that a meat-eating, cholesterol-consuming diet would yield more of the big T than a vegetarian diet. Duh.

Interest in the Mediterranean diet started in the 1960s, when researches observed that people in the olive-growing regions lived longer, had less heart disease and fewer heart-attacks, and had fewer incidences of many cancers (including prostate cancer, the 2nd most deadly for men).

Most of the fat in the Mediterranean diet comes from olive oil, meaning most of it is monounsaturated. The protein comes from fish, eggs and cheese. The carboydrate comes from the whole grain bread, pasta, and rice as well as from fresh, seasonal fruits and vegetables. The diet has little saturated fat and virtually no refined or sweetened
carboydrate.
4.  Add Nuts To Your First & Last Meal Of The Day 

Nuts are good for your nuts. Various research studies insist that the overall consumption of fat, especially monounsaturated fats, increase testosterone. Nuts, such as almonds, walnuts, cashews and pecans contain great “healthy” fats as well as the essential fatty acids necessary to boost testosterone levels.  Eating a hand full each day will significantly help create a balanced diet as well as the possibility of increasing your testosterone.

5. Have Morning Sex (assuming you have a partner willing)

On top of burning a few extra calorie each morning, just having an erection increases your testosterone. And you already get a surge of testosterone when you wake up, so this will bump it up even further.

6. Say Bye To Booze 

I can see the eyes roll and hear the groans! To maintain a healthy testosterone count — and titanium erections — cut yourself off after two drinks when you do indulge in some alcoholic beverages . Binge drinking will kill your testosterone levels.  Alcohol affects the endocrine system, causing your testes to stop producing the male hormone. That’s one reason drinking often causes you to go limp at the moment of truth.  Alcohol also has a fat-storing, muscle-wasting mechanism related to the work of the stress hormone cortisol. In short, you can’t drink your suds and become a stud too.

7.  Stop Surfing for Porn at 2 a.m.

My favourite indication of a goods night sleep is waking up with your sheets pitched as a tent. Sleeping less than seven to eight hours a night can throw off your circadian rhythm. That’s why it’s no wonder your testosterone levels are higher in the morning after a good night’s sleep. So if you’re working long hours, surfing dirty websites, clubbing till wee hours in the morning, don’t be shocked if your sex drive starts to take a crash.  Strive for 7-8 hours of quality sleep a night.

Want To Experience The Power Of Optimized Testosterone To Build Lean, Hard Muscles & Gain Unbeatable Strength? Learn Ten Additional Steps To Boost Testosterone By Clicking Here   

This past year I’ve made a lot of improvements to my back and it’s on it’s way to a strong point. If you ever want to fulfill your potential as a great bodybuilder, your back will have to improve. If you look at some of the top bodybuilders, champions like Dorian Yates and Ronnie Coleman, they built their backs on the basics.  The simple, old school exercises like rows and chins and deadlifts. Are those moves missing from your routine?

If you want to build your back, go back to the basics and develop a strategy for back training that combines all the old-moves with the knowledge and techniques you’ve learned over the years.  Let’s take a closer look at three classic, old-school back exercises that my wife, Flavia “Fitness Diva” Del Monte and I put together for you this weekend. Enjoy!

If you have questions on any of them post them below!

Remember Amit Sidwani?  If not, I’m sure these pictures will ring a bell….

He won one of my recent 12 week transformation contests, perhaps the most dramatic   transformation I’ve ever seen! We’ll, I just got this email from him and it wasn’t so much the words, but the casual mention of his new after pictures that shocked me!  Give Amit a big congratulations.  He’s living large inside and outside of the gym!

“Well, first of all, I must congratulate you on the grand success of first ever Live Large Seminar and I am proud to be part of it, though virtually through DVD’s. I have already watched 4 DVD’s and got ample amount of revived motivation to strive harder in my Personal, Professional and Spiritual Life. And I am sure by next year, at the time of next Live Large Seminar, I will be a successful testimony leading a life of LIVING LARGE and will be apart of the seminar in person!” 

Amit Sidhwani.

P.S.  - Recently, I gained 20 pounds of muscle and that’s undoubtely the best of the shape I have ever been. I have attached couple of pics.  

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Vince Gironda was never at a lost of “words of wisdom.” Over the years, and still today, I still hear people remark on the things Vince said with a great deal of skepticism and I’m not in agreement with everything myself and I actually believe he was a little off the deep end on a few of his methods. However, most of Vince’s knowledge is now being validated years later by the scientific community. I am personally more of training fan of Vince’s work, more so than his nutrition info.

Here are some of Vince’s statements that I dug out from “Vince Gironda – Legend & Myth” – a must read book containing 334 pages dedicated to his knowledge, teaching, courses, workouts, protocols and everything Vince Gironda. It’s a must-own resource for any fitness and muscle enthusiast. In my opinion, these comments from the “Iron Guru” are pure gold.

Drugs

I have never taken artificial steroids or other growth enhancing drugs, nor have I ever recommended them for any of my gym members or pupils. I detest the use of chemicals by any athlete in any sport. Everything about drugs rubs me the wrong way. Unlike many pro bodybuilders who see benefits that outweigh the disadvantages, I see only the artocious side effects and absolutely no benefits.

Beware of Vitamin Destroyers

Baking soda, carbonated water, sugar, tobacco, mineral oil, sedatives, alcohol, barbiturates, antibiotics, overcooking, pasteurization, oxidation, exposure to light, preservatives.

The Physique

You cannot build a good physique using just a few basic movements. It is impossible. Just think for a moment; how can an individual build a balanced physique when typically, his workout routine includes 15 or 20 sets of bench presses, 5 or 6 sets of squats, 3 sets of shoulder work, and most likely no calf work, no forearm work and only some improperly performed ab work? Well, that’s what you’ll find going on in most gyms.

Drugs and improper workouts have caused bodybuilders to lose physical symmetry. I believe one of the hallmarks of virle manhood is wide shoulders, slim waist and small hips.  How many bodybuilders have them? You could count the number on the fingers of one hand.  Yet every bodybuilder has big droopy pecs.  Let’s bring that tapered physique back!

Dump The Scale

Every gym owner should throw out his scales. If you don’t like what you see in the mirror, what different does it make what the scale says anyways?  In addition, the scale can be a deceiving liar too: Larry Scott is 5’8 and weights 200 lbs; those are my exact measurements too. I must be perfect, you conclude?  Not very logical is it?